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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 11/19/2012 Premier Martial Arts/Grand River CrossFit 11-19-2012 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

Strength Development
Shoulder Press
5-5-5-5-5
 6 rounds 0 reps
Performed as RX
Jen Priestman 11/14/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 11-14-2012 7 rounds of:
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders

LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd

Skill Development
Work on any skills
 16m 58s
Workout Scaled
Jen Priestman 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 6m 37s
Performed as RX
Jen Priestman 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 9m 58s
Workout Scaled
Jen Priestman 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 5 rounds 17 reps
Performed as RX
Jen Priestman 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 319 reps
Performed as RX
Jen Priestman 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 6m 46s
Performed as RX
Jen Priestman 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 11m 51s
Workout Scaled
Jen Priestman 10/01/2012 Premier Martial Arts/Grand River CrossFit 10-01-2012 5 rounds for time of:
50 Air Squats
50 Double Unders

LVL1M: 3 rounds, single skips
LVL1: 4 rounds, Double skips
LVL2: Triple skips
LVL3: RX'd

Strength Development
Power Cleans
5-5-5-5-5


 12m 15s
Performed as RX
Jen Priestman 09/26/2012 Premier Martial Arts/Grand River CrossFit 09-26-2012 Nyree's Happy Birthday WOD

Buy in:
37 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders

LVL1M: No Burpees, Front Squat 65/45,DB Swings, Single Skips
LVL1: 75/5lbs, Triple Skips
LVL2: RX'd
LVL3: RX'd Sub 12min		 27m 37s
Workout Scaled
Jen Priestman 09/17/2012 Premier Martial Arts/Grand River CrossFit 09-17-2012 12min AMRAP of:
10 Thrusters 65lbs/45lbs
10 Pull-ups

LVL1M: 6min Light weight
LVL1: 10min /Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd shoot for 9 rounds

Skill Development
Glute Ham Sit-ups
3x8		 5 rounds 10 reps
Workout Scaled
Jen Priestman 09/10/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time

Strength Development
Overhead Walking Lunge
3x10		 11m 01s
Performed as RX
Jen Priestman 06/27/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time		 8m 48s
Performed as RX
Jen Priestman 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 6 rounds 2 reps
Performed as RX
Jen Priestman 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 4 rounds 2 reps
Workout Scaled
Jen Priestman 06/18/2012 Premier Martial Arts/Grand River CrossFit 06-18-2012 For time:
60 push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees
Compare to March 22, 2012

Post time. Scale as needed.

Strength development
Deadlift
5-5-5-5-5		 8m 29s
Workout Scaled
Jen Priestman 05/23/2012 Premier Martial Arts/Grand River CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x10
 15m 00s
Workout Scaled
Jen Priestman 05/18/2012 Premier Martial Arts/Grand River CrossFit 05-18-2012 Deck of Cards Workout:

Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks

Post time to complete entire deck

 12m 49s
Performed as RX
Jen Priestman 05/09/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 9 rounds 9 reps
Performed as RX
Jen Priestman 05/02/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of: Thruster 95lbs/65lbs
Pull-ups

Post time. Scale as needed.

Skill Development
Rope climb		 8m 02s
Workout Scaled
Jen Priestman 04/27/2012 Premier Martial Arts/Grand River CrossFit Rowing Cindy Rowing Cindy

20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds. Scale as needed.		 9 rounds 1 reps
Workout Scaled
Jen Priestman 04/13/2012 Premier Martial Arts/Grand River CrossFit 04-13-2012 Rest for same amount of time required to complete previous rowing interval.
Row 250m
Rest
Row 500m
Rest
Row 700m

Post total time including rests.		 9m 34s
Performed as RX
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